Recipe and Image from The Heart Foundation

Check out this new recipe: Fish Skewers with Tabouleh. This month, we’re excited to introduce you to a vibrant, zingy recipe that will awaken your taste buds after winter and help you celebrate spring – serve it up for lunch or dinner!

Time Required: 30 minutes         Serves: 4 people


Ingredients:

  • 600g skinless firm white fish (e.g. ling) – cut into 3cm cubes
  • 1 medium orange – rind finely grated, juiced
  • 2cm piece ginger – peeled, finely grated
  • 2 tsp olive oil
  • Olive oil spray
  • 4 small wholemeal pita breads – to serve
  • 200g baby salad leaf mix – to serve

For Tabouleh:

  • 2/3 cup burghul/bulgar wheat
  • 2 cups fresh flat leaf parsley – chopped
  • 1 cup fresh mint leaves – chopped
  • 3 medium tomatoes, seeds removed, chopped
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • Pepper – to season

Cooking method:

1. To make the tabouleh, place burghul in a bowl. Cover with boiling water. Stand for 15 minutes or until softened. Drain in a sieve, pressing out all the water using the back of a large metal spoon then transfer to a large bowl and cool. Add the remaining ingredients and toss well to combine.

2. Thread fish pieces onto eight bamboo skewers. Place in a shallow dish in a single layer. Whisk the orange rind, juice, ginger and olive oil in a small jug. Pour over fish skewers. Turn to coat. Cover and refrigerate for 10 minutes (if time permits).

3. Preheat grill/barbecue plate on medium-high heat and lightly spray with oil. Remove the skewers from the marinade. Place on barbecue and cook for about 6 minutes or until fish is cooked, turning skewers halfway during cooking time. Transfer to a plate. Cover with foil to keep warm. 

4. Wrap pita bread in foil and place on the grill/barbecue for 5 minutes, to warm through.

5. Serve skewers with warm bread, tabouleh and salad leaves.

TIP:

  • If you don’t have burghul, you can substitute with quinoa, cracked wheat or whole wheat couscous.
  • If you would like to swap the baby salad leaf mix for something more jazzed up, have a peek at the ‘Salad and Side Dishes’ Recipe Section at the back of your HWFL Guide for some interesting ideas.

Looking for more healthy recipes? Click here and here